Afghan Mantu , a popular dumpling dish known for it is taste , cultural importance , and versatility. article It includes a recipe and nutritional information .

Afghan Mantu, a traditional dumpling dish, is popular for its delicious taste, cultural significance, and versatility. It combines seasoned ground meat, onions, and spices wrapped in a thin layer of dough, then steamed for a tender texture. Mantu is often served during special occasions and celebrations, and each dumpling is handcrafted with attention to detail, adding to its appeal. It can be enjoyed as an appetizer, main course, or snack, making it a special treat worth savoring.

Here is a step-by-step method for making mantu:

Ingredients:

1- 2 cups all-purpose flour

2- 1/2 tsp salt

3- 1/2 cup water

4- 1/2 lb ground beef or lamb

5- 1 small onion, finely chopped

6- 1/2 tsp ground coriander

7- 1/2 tsp ground cumin

8- 1/4 tsp ground cinnamon

9- Salt and pepper, to taste

10- Tomato-based sauce, for serving

11- Yogurt, garlic, and dried mint mixture, for serving

Instructions:

1- In a mixing bowl, combine the flour and salt. Slowly add water and knead until the dough becomes smooth and elastic. Cover with a damp cloth and let it rest for 30 minutes.

2- In a separate bowl, mix the ground beef or lamb, onion, coriander, cumin, cinnamon, salt, and pepper until well combined.

3- Roll out the dough into a thin sheet and cut it into small circles using a cookie cutter or the rim of a glass.

4- Place a spoonful of the meat mixture in the center of each dough circle. Fold the dough over and pinch the edges together to create a small, sealed pouch.

5- Arrange the pouches in a steamer basket, leaving enough space between each one to prevent them from sticking together.

6- Steam the mantu over boiling water for 20-25 minutes, or until the dough is cooked through and the meat filling is hot and fully cooked.

7- Serve the mantu hot with tomato-based sauce and a dollop of yogurt, garlic, and dried mint mixture.

Notes:

1- Mantu can also be made with ground chicken or turkey instead of beef or lamb.

2- For a more flavorful dough, you can add a pinch of turmeric or saffron to the flour mixture.

3- If you don't have a steamer basket, you can also cook the mantu in a large pot of boiling water for 20-25 minutes.

Nutrition Facts:

(per serving, without sauce or toppings):

• Calories: 172
• Total Fat: 4g
• Saturated Fat: 1.5g
• Cholesterol: 24mg
• Sodium: 205mg
• Total Carbohydrate: 23g
• Dietary Fiber: 1g
• Sugars: 0g
• Protein: 10g

Here are the nutrition facts for the ingredients listed for the food item "Mantu":

All-Purpose Flour (2 cups):

• Calories: 916
• Total Fat: 2.2g
• Sodium: 6.4mg
• Total Carbohydrate: 191g
• Protein: 26g

benfits: Provides the base for the dough, giving it structure and texture when cooked.

Salt (1/2 tsp):

• Calories: 0
• Total Fat: 0g
• Sodium: 1,150mg
• Total Carbohydrate: 0g
• Protein: 0g

benfits: Enhances the flavor of the dough and other ingredients.

Water (1/2 cup):

• Calories: 0
• Total Fat: 0g
• Sodium: 4.5mg
• Total Carbohydrate: 0g
• Protein: 0g

benfits: Binds the flour together to form the dough.

Ground Beef or Lamb (1/2 lb):

• Calories: 628
• Total Fat: 55.5g
• Sodium: 74.5mg
• Total Carbohydrate: 0g
• Protein: 31.5g

benfits: Adds protein and flavor to the filling.

Onion, finely chopped (1 small):

• Calories: 29
• Total Fat: 0.1g
• Sodium: 2mg
• Total Carbohydrate: 7g
• Protein: 0.6g

benfits: Adds flavor and texture to the filling.

Ground Coriander (1/2 tsp):

• Calories: 3
• Total Fat: 0.1g
• Sodium: 2mg
• Total Carbohydrate: 0.6g
• Protein: 0.2g

benfits: Adds a warm, citrusy flavor to the filling.

Ground Cumin (1/2 tsp):

• Calories: 4
• Total Fat: 0.2g
• Sodium: 1mg
• Total Carbohydrate: 0.6g
• Protein: 0.2g

benfits: Adds a earthy, nutty flavor to the filling.

Ground Cinnamon (1/4 tsp):

• Calories: 3
• Total Fat: 0.1g
• Sodium: 0.4mg
• Total Carbohydrate: 0.9g
• Protein: 0.1g

benfits: Adds a sweet and warm flavor to the filling.

Salt and Pepper (to taste):

• The nutrition facts for salt and pepper can vary significantly depending on the amount used. Generally, they are low in calories, fat, and carbohydrates, and do not provide a significant source of protein.

benfits: Seasonings to enhance the flavor of the filling.

Tomato-based Sauce:

• The nutrition facts for the tomato-based sauce can vary based on the specific recipe and ingredients used. It may contain tomatoes, herbs, spices, and possibly other ingredients. To provide accurate information, the specific recipe for the sauce would be needed.

benfits: Adds acidity and sweetness to complement the dumplings.

Yogurt, Garlic, and Dried Mint Mixture:

• The nutrition facts for the yogurt, garlic, and dried mint mixture can vary depending on the specific quantities and ingredients used. Yogurt typically contains calories, protein, carbohydrates, and varying amounts of fat depending on the type of yogurt. Garlic and dried mint are low in calories, fat, and carbohydrates and provide small amounts of protein.

benfits: A tangy and aromatic sauce that complements the flavors of the dumplings.

Please note that the provided nutrition facts are approximate and can vary depending on the specific brands, variations in ingredients, cooking methods, and serving sizes used. It's always a good idea to refer to specific product labels or consult a registered dietitian for precise nutritional information based on your recipe and portion sizes.